Black Rice Drug Interactions, Uses, Effectiveness, Safety & More

Black rice is a variety of rice (Oryza sativa) that has a deep purple-black color, a nutty flavor, and a slightly chewy texture. It is sometimes called "forbidden rice" because, according to tradition, it was once reserved for royalty in parts of Asia. Today it is widely available in grocery and health-food stores.

Its dark color comes from natural plant pigments called anthocyanins, the same kind of antioxidants found in blueberries and blackberries. Compared with white rice, black rice keeps its bran layer, so it tends to have more fiber, protein, and antioxidants.

People mostly use black rice as a whole-grain food in savory and sweet dishes. It is also sold as flour and, less commonly, as bran or extract supplements marketed for their antioxidant content.

The most studied compounds in black rice are anthocyanins, the purple-black pigments in its bran. In laboratory research, these act as antioxidants, meaning they may help reduce damage from unstable molecules called free radicals.

Black rice also contains fiber, which supports digestion and helps you feel full, and plant protein and minerals. The fiber may slow the rise in blood sugar after meals compared with refined white rice.

It is important to know that much of this evidence comes from test-tube and animal studies. How well these effects carry over to people eating normal portions of black rice is not fully proven.

As a food, black rice is generally safe for most people and can be prepared and eaten like other rice. It is naturally gluten-free, which can make it useful for people avoiding gluten.

Like all rice, black rice can absorb arsenic from soil and water. To lower exposure, you can rinse rice well before cooking, cook it in extra water, and eat a variety of grains rather than rice at every meal.

People with diabetes or who count carbohydrates should remember that black rice is still a starchy food and should be counted in meal planning. If you are considering concentrated black rice extracts or supplements, talk with your pharmacist or doctor first, since these are not well studied.

Pregnancy and breastfeeding: Black rice is fine to eat as a normal food during pregnancy and breastfeeding. However, concentrated supplements and extracts have not been tested for safety in these groups, so it is best to avoid them unless your healthcare provider approves.

Black rice eaten as a food rarely causes problems. Because it is high in fiber, eating large amounts—especially if you are not used to it—may cause gas, bloating, or changes in bowel habits.

Allergic reactions to rice are uncommon but possible. Stop using it and seek care if you notice rash, itching, swelling, or trouble breathing.

Little is known about the side effects of concentrated black rice extracts, so use such products cautiously and only as directed.

There is no established medicinal dose for black rice. As a food, a typical serving is a cooked portion similar to other rice, included as part of a balanced diet.

For supplements or extracts, follow the directions on the product label, since amounts vary by product and have not been standardized. Because these products are not well studied, check with your pharmacist or doctor before starting one, especially if you have a health condition or take other medicines.